Is there a way to strenghen your lower back?

[Anonymous]

Any specific exercises? Would pilates be a good idea? I'm not a fan of yoga. I am a runner so fit, 42yo.

[Anonymous]

Deadlifts.

[Anonymous]

Sex

[Anonymous]

Runners tend to have lower back issues - one thing to do is concentrate on pulling in your core while running. Anything that helps your core will help your lower back though remember to be careful initially. Pilates is good as are various core exercises - planks are my all time favorites.

[Anonymous]

Yoga really is good for back conditioning. Pilates is great too, but doesn't have the same focus on the back that yoga has.

[Anonymous]

Exercises that work your core are best. So Pilates is great. When I went to PT for low back problems, I spent the entire time working on strengthening my abdominals. There are DVDs out there that focus on the abs/low back.

[Anonymous]

Lower Back Pain: How Exercise Helps

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

This is slide 1 of 15 for their recommendations for good and bad exercises for the back.

http://www.webmd.com/back-pain/lower-back-pain-10/slideshow-exercises

[Anonymous]

Thank you everyone for your suggestions! Jason thank you for the examples, I am going to work them in to my routine. I am really intrigued by the deadlifts though.

I run 6 miles 6 days a week. I am looking into doing my first half marathon soon with a full marathon as my goal. I've just been noticing an achey back, kind of easy to wrench if that makes sense, and after ruling everything out my Dr suggested doing exercises to strengthen that area.

[Anonymous]

Whenever my lower back gets achy I start doing lots of crunches and it takes care of it.

[Anonymous]

You should also think about mixing up your running routine for a couple of reasons. You are not giving your muscles adequate time for recovery with that regimen. I would imagine your cortisol level is staying high (it is supposed to be low at baseline and rise at specific times). This can make you prone to generalized aches or even overuse injuries. Also to make gains you need to "trick" your body some, so try to work in some shorter distance higher intensity runs. Ideally you have 2 full days of "rest" (not inactivity) out of 7

The advice on deadlifts is great; if you haven't done them it is money well spent to get a trainer to ensure you use correct form

[Anonymous]

Try hyperextensions or "good morning" exercises. These will strengthen the lower back if done right. I wouldn't prescribe deadlifts to someone who runs 6 days a week because deadlifts require a great deal of form and practice and they are a compound exercise much like a squat which works many, many muscles. If your aim is solely strengthen lower back i would go with accesory exercises as ones mentioned. Try bodyweight first then weights or you could use bands which is an useful resistance training method.

[Anonymous]

Agee w everyone who says strengthen core. Put simply, you pull w back exercises ( Lat pull downs, bent over standing barbell row etc) and push w chest exercises.

But it's a common mistake to begin training with the idea that you will focus on 1 or 2 problem areas /body parts.

Unless you are in physical therapy, Gotta work the whole system!

[Anonymous]

Pilate

[Anonymous]

Swim.

[Anonymous]

Yoga